Some of the best Ayurvedic herbs for boosting testosterone include ashwagandha, shilajit, gokshura, and safed musli. These doshas can be used to identify imbalances in the body and create a personalized treatment plan to promote hormone balance. One of the many benefits of Ayurvedic medicine is its ability to help balance hormones and improve overall health. Some of the most common symptoms include decreased sex drive, decreased energy levels, and loss of muscle mass. Polysaccharide on testosterone content, substance metabolism and exercise capacity in rats of exercise training. Tuna is such a good source of vitamin D that an average size single serving provides you with your recommended daily amount of vitamin D. Why this T-booster by Inno Supps is head and shoulders above the rest. Your muscles may thank you for this newly tested mix. This is especially true if you are beginning any new supplement for increased testosterone. At the core of this issue is cutting out processed sugars from your diet, which have been linked to insomnia, obesity, diabetes and countless hormone disorders. When you consider the effects that insulin resistance and poor sleeping habits have on testosterone, this makes perfect sense because they are all closely knit together with obesity. It’s also worth noting that this plant has been used in various cultures for thousands of years to boost male health. Various animal trials have shown that the alkaloid content in mucuna works to increase sperm production, testicular weight, and sexual activity. It’s known as an adaptogen, which means that it can help to balance the body’s stress response. Testosterone levels generally peak during adolescence and early adulthood.Additionally, ginger extract may help increase testosterone production based on preliminary studies.In fact, recent studies suggest that we need to consume the actual K2 form in order to get the benefits (study, study).A lot of people just think of steak or eggs when they think of boosting testosterone; but there are plenty of vegetables that can be considered foods that boost testosterone production.The 6-h postexercise biopsy (5 h postfeeding) may have occurred too late to determine whether maximal activation of mTOR signaling during ED differed in TEST vs. PLA relative to WM, since peak stimulation of this pathway has been observed 1–2 h after feeding (2, 57). I’d slowly walk back to the starting line, giving my body about a minute to rest, and then I’d sprint again. It calls for short, intense bursts of exercise, followed by a less-intense recovery period. The less fat we get, the more T we have. As we’ve discussed previously, adipose tissue converts testosterone into estrogen. What did all that eggs and steak do to your cholesterol levels? Not least because replenishing and stabilising these hormones can help to manage your symptoms, and many menopause treatments, like hormone therapy (HRT), focus on doing exactly that. Learn which supplements support tirzepatide treatment, which ones manage side effects, and what you can skip. For those in regions with limited sunlight exposure, a high-quality supplement containing vitamin D3 may be beneficial. Emerging research on men over 37 years old suggests that exposure to noisy workplaces may lower both free and total testosterone. Testosterone has psychological effects, too – including increased aggression, depression and anxiety. But these side-effects are minor when compared with the serious consequences that long-term, repeated abuse has on the body. Both men and women produce testosterone, though men's bodies have about 15 times more circulating testosterone than women. Being overweight or obese can have a negative impact on several sexual functions, including the production of testosterone. One study involved a group of 54 men who either received 3,330 international units of vitamin D or a placebo over the course of a year. Drinking large amounts of alcohol even converts testosterone into estrogen, which may increase your risk of prostate cancer. In one study, for example, a group of 20 male college students were followed to measure the impact of weight lifting on testosterone. Sleep debt is the running total of how much sleep you owe your body. Research shows when your sleep is fragmented, you get less REM sleep and have lowered testosterone. This leads to getting less sleep overall, but it also changes your sleep architecture as it disrupts your natural sleep cycles. Beyond duration, the timing of your sleep can also impact testosterone. It boosts the performance of the neurotransmitters that carry chemical messages through the body, keeping it functioning properly at all times. Plays a key role in the manufacture of cholesterol, and as we mentioned above, good cholesterol is used in the production of testosterone. Although its common in our diet, and deficiency is rare, the fact is that our body does not store any excess Vitamin B3. While regular cycling can increase testosterone production due to the physical stress it puts on the body, certain factors may lead to decreased levels of this hormone. In addition to rest, testosterone levels can be protected by eating a healthy diet, getting enough sleep and managing stress. If low testosterone levels are something that has been giving you sleepless nights then the above-named foods to boost testosterone can go a long way in helping you boost the levels of this hormone in your body. One 2018 study done on Taiwanese men linked bread, pastries, and other desserts to lower testosterone levels, decreased muscle mass, and increased body fat (22). Does Smoking Increase Testosterone? Here’s What Research Shows As per the report found, these testosterone-boosting herbs contain an active compound called protodioscin. There are a lot of research studies and reports to prove that fenugreek boosts testosterone for real. It is popularly known to have a positive effect on libido, testosterone, and sperm production. The daily consumption of 250 mg to 1000 mg of Ashwagandha boosts testosterone. By increasing the primary male sex hormone, ashwagandha also improves sperm count and health. Intermittent fasting is not a diet per se, but rather an eating pattern that cycles between periods of eating and fasting. Zinc gluconate is the best-absorbed form of zinc, but the body absorbs other forms of zinc, like citrate or picolinate, well enough too. If you're more active than usual and your dietary zinc intake is low, going slightly higher will help you avoid deficiency. On the other hand, B vitamins, vitamin D, and magnesium will also support blood sugar regulation. By incorporating regular cycling into your exercise routine and following the tips mentioned above, you can optimize testosterone production and enjoy the many benefits that come with it. In conclusion, cycling can have a positive impact on testosterone levels, leading to improvements in muscle growth, strength, and overall well-being. By reducing cortisol levels, cycling helps to create an environment that is conducive to optimal testosterone production. Resistance training helps regulate estrogen levels by promoting fat metabolism and supporting healthy tissue function. A balanced diet and healthy lifestyle are the foundations of fertility, though supplements help if you have specific nutritional gaps. Strength training can boost testosterone levels if performed sensibly. Emphasising whole, nutrient-dense foods is a primary recommendation for men seeking to enhance their reproductive health and sperm quality naturally. About 30% of men with high BMI have low testosterone, compared to only 6% of normal weight men. In fact, 25% of men with Type 2 diabetes have low testosterone, compared to 13% of those without diabetes. Low testosterone is more likely to affect people who have hight BMI and have Type 2 diabetes. Taking testosterone after 50 can help in building muscles by exercising. Eggs are one of the best sources of protein and are rich in Vitamin D. Their regular intake can result in increased testosterone. When it comes to boosting testosterone, a lot of things come into play. Exercise including resistance training is good for boosting the levels. Aim towards eating protein, carb and fat rich diet. Of course, it’s best to consult with a healthcare professional before using natural therapies for treating disease or improving sexual performance. Ashwagandha is an adaptogenic herb that helps enhance the body’s ability to deal with stress and reduce cortisol levels. Impressively, zinc supplementation improved testosterone levels and sexual function, including vaginal moisture and arousal. You Can Get Your Own Personalised Diet Plan To Optimize Testosterone Learn More Here! Endurance cycling, sprint cycling, and mountain biking have all been shown to increase testosterone levels, although the magnitude of the increase may vary. Mountain biking has been shown to have a positive impact on testosterone levels, due to the combination of endurance and strength demands placed on the body during this type of cycling. Additionally, sprint cycling has been shown to increase human growth hormone (HGH) levels, which can further enhance muscle growth and recovery. The increase in testosterone is believed to be a response to the prolonged exercise stress and can contribute to improved endurance and performance. This type of cycling has been found to increase testosterone levels, particularly in trained cyclists. As males mature and age, testosterone is needed for many physiologic processes, including muscle mass, bone density, fat distribution, and red blood cell production. Food, while it can play a part in increasing testosterone levels in the body, is not the only available treatment option for this. At the end of the study, researchers found that the men who adhered to a fat-restricted diet had lower serum testosterone than men on a nonrestrictive diet. Total testosterone levels fall by about 1.6% per year, whilst free and bioavailable testosterone levels fall by 2% to 3% per year. So, it may be that you’re sleep deprived and fixing this problem could improve your symptoms and ensure your body can make all the testosterone it needs. Plus, many of the symptoms of low testosterone — think fatigue, low mood, and difficulty concentrating — are also symptoms of sleep deprivation. If you have high BMI values, making efforts to lose weight can significantly boost your hormone health. The reason why polyunsaturated fatty-acids suppress testosterone and thyroid hormones are likely caused by the fact that they have long sensitive carbon-carbon chains in their structure. Eggs contribute to increasing testosterone levels by providing essential nutrients like cholesterol, zinc, and vitamin D, which are vital for the production of this hormone. It’s no surprise that having too much body fat is damaging to your overall health and testosterone production (49). Since fasting helps you lose weight and body fat, it increases your testosterone levels even more. It also plays a vital role in testosterone production, and increasing the levels in your body has been shown to increase your testosterone production (17). Strength training has a host of benefits for your body, and it’s one of the best ways to naturally increase your testosterone. Proven Ways to Naturally Boost Testosterone (and Reclaim Your Energy, Strength & Libido) Additionally, omega-3 fatty acids found in fish and flaxseeds help reduce inflammation, which is crucial for hormone regulation. The ovaries and adrenal glands produce testosterone, and it contributes significantly to metabolic health, emotional stability, and physical endurance. While it is produced in smaller amounts compared to men, this hormone is essential for muscle growth, bone density, cognitive function, and overall vitality. Serum zinc levels, testosterone, hemoglobin and hematocrit, as well as their Female Sexual Function Index (FSFI) were evaluated before and after the intervention. We’ve compiled the knowledge and experience of ourentire team to create these 3 Free E-books that will helpyou lose fat and re-build your body from the ground up. After that, it converts them into fuel your body can actually useProduces vitaminsGut bacteria manufacture vitamins like K and certain B vitamins that your body can’t make on its own.Protects your immune systemAbout 70% of your immune system lives in your gut.To support your diet, add in a multivitamin (affiliate link) for testosterone and perhaps some other vitamin and mineral supplements (though multi is the way to go and definitely enough if you’re low on cash).In the UK, most people benefit from taking a vitamin D supplement over winter.Q. Can herbal supplements increase sexual stamina naturally?Effect of oral DHEA on serum testosterone and adaptations to resistance training in young men.Start small, swap out those testosterone busters for muscle-building grub, and make those lifestyle tweaks. Yes, combining regular exercise, especially strength training and high-intensity workouts, with a diet rich in testosterone-boosting foods and supplements can amplify the benefits. Aim for 7-9 hours of quality sleep per night to support healthy testosterone production. Pineapple contains a natural enzyme called bromelain, which is beneficial for maintaining testosterone levels, especially when coupled with a balanced diet and regular exercise. Introducing specific fruits into your diet can be a delicious and natural way to boost your testosterone levels. Ginger has been linked to enhanced testosterone production by boosting luteinizing hormone and reducing oxidative stress in animal studies. Prioritizing these dietary elements can help maintain optimal hormone levels. Adequate sun exposure can elevate testosterone levels, though effects may vary based on individual factors. Testosterone production peaks during sleep, with the highest levels in the first three hours of uninterrupted rest. Testicle Massage Won't Boost Testosterone, But It Could Save Your Life! Because studies have shown that when you cultivate an aggressive mindset (like you need in martial arts or boxing), you actually increase your testosterone production (28). Still, many guys want to know if bigger muscles by themselves will generate higher serum testosterone levels. The goal of resistance training in this case is to boost testosterone levels. And Utah actually is the national, and perhaps the international, hub of supplements, and there is no data that any of that makes any sort of difference.Younger men could also benefit from vitamin D supplementation.This leads to getting less sleep overall, but it also changes your sleep architecture as it disrupts your natural sleep cycles.He blogs about men’s health topics, including steroids, testosterone, and male infertility, on the Turek Clinic’s website.Testosterone is one of the main sex hormones in males, which is also present in females in small amounts.When used appropriately, these supplements are known to help in enhancing stamina, sexual desire, blood flow, and stress management, thereby enhancing sexual performance.Below are 12 natural foods that can help boost testosterone levels.Physical activity plays a significant role in increasing testosterone levels. One key factor to consider when analyzing the effects of cycling on testosterone levels is age. While cycling may not directly affect testosterone levels in female cyclists, there are other factors that can have an impact. Research studies have shown that the rise in testosterone levels observed in male cyclists is not replicated in female cyclists. However, it is important to separate myths from realities when it comes to the effects of cycling on testosterone levels in women. “Yam extracts stimulate testosterone secretion, enhancing reproductive organ function and providing a natural boost to testosterone levels.” – Dr. Jane Thompson, Endocrinologist With the growing interest in natural alternatives for hormone therapy, yam-based testosterone production has gained considerable attention. However, there’s no evidence to support the claim that superloading with vitamin A, or even supplementing with it in the presence of already optimal intake would increase testosterone levels.. Sleep is essential to many things in life, including testosterone production. And while testosterone supplements and replacement therapy do exist, they’re not always successful, more research needs to be done into the risks, and they can come with side effects — including messing up your sleep. It boosts your low estrogen levels back to normal so you can start enjoying estrogen’s health benefits once again. Increase Resistance Training Any day that you don’t get 20 minutes of direct sunlight on your skin, you want to supplement with 5,000 international units of vitamin D3. Most multivitamins also contain nearly 100 percent of the daily value requirement of zinc. Dosage was 220 milligrams of zinc sulfate (equivalent to 50 mg of elemental zinc) twice a day, over one to four months. Factors such as training intensity, duration, and individual genetics can influence the extent to which cycling affects testosterone levels. Additionally, cycling can promote the release of endorphins, which can help boost mood and reduce stress levels, further contributing to overall well-being. This increase in testosterone can enhance muscle growth and recovery, improving overall athletic performance. - Chief Medical Officer, MBBS, MRCGP Yes, ashwagandha can help increase testosterone levels, particularly in men. This type of intense resistance training increases the production of testosterone due to the high physical demand placed on the body. Additionally, motivation to exercise and achieve fitness goals may wane with diminished testosterone levels. Conversely, low testosterone levels can present hurdles in fitness endeavors, affecting muscle mass, strength, energy levels, recovery, and motivation. In addition, HIIT has shown immediate results after one workout, significantly boosting testosterone levels for up to an hour after a workout. Diet plays a vital role in hormone production, and testosterone is no exception. Testosterone is the key male hormone that influences everything from muscle mass and strength to libido and energy levels. Testosterone production increases during sleep, peaking during REM cycles. Pumpkin seeds are an excellent source of magnesium, a very good source of zinc, monounsaturated and saturated fats. Cacao is extremely high in Magnesium, is a good source of Zinc, selenium saturated fats & antioxidants. Beetroot is another great source of our friend boron, as an additional positive it’s also high in nitrate. Lamb is an excellent source of Vitamin B12, it’s a very good source of selenium, it’s also a good source of Zinc & Niacin (Vitamin B3). Common issues with reduced testosterone are reduced sexual function, weight gain, erectile dysfunction, poor overall health, and loss of bone density . People who are testosterone deficient can have a whole raft of serious health problems, from weight gain to poor overall health. Also, some research shows that testosterone therapy can increase your risk of heart disease. Pomegranates have been shown to elevate T-levels thanks to their antioxidant properties that improve heart health and reduce stress-related damage. Broccoli, cauliflower, and cabbage should be part of your diet because they assist in keeping hormones at optimal levels. Found in fish oils and flaxseeds, they contribute to the regulation of hormones within the body including testosterone. They contain all essential amino acids needed by the body to produce hormones like testosterone. While parsley is probably one of the least exciting herbs flavor wise, it is very exciting when it comes to the testosterone boosting properties! Pomegranate is very effective as a testosterone booster on two different fronts. They also have properties that enhances nutrient absorption, meaning if you are eating the right things, it will further aid your T production & health. Fenugreek is one of the best testosterone-increasing herbs and has been shown to raise testosterone levels by more than 50%. Ginseng also helps improve blood flow and circulation, so when you add that to growth hormone and testosterone, Asian ginseng may be the best herb for muscle growth. One study found an average increase in testosterone concentrations of 17.3% after just 90 days of supplementation1. The systematic review found that four of six studies on fenugreek significantly raised testosterone levels, while two had no effect1. These were the best overall results in the review, suggesting that fenugreek is the best herb for increasing testosterone. One of the two most popular herbs for increasing testosterone is fenugreek, a plant native to India and North Africa. In 2021 a systematic review identified thirteen different herbs tested over 32 studies for their effect on testosterone concentrations. Still, they are much safer and a good option for those who prefer a natural approach. It’s rumoured that just smelling celery is enough for boosting testosterone.Our diet is packed with vitamin B2, and so deficiency is rare in the western world.Practices like mindfulness, yoga, and meditation help reduce stress.It combines some T-boosting ingredients alongside libido enhancers and a couple of nootropics.“It belongs to a group of hormones called androgen steroids.Prioritizing sleep can help you feel energized and may even enhance your workout performance and overall health.This is because the body's ability to absorb blood sugar is decreased.Men’s National Team in 2015 and the first transgender athlete to feature in a Nike commercial and ESPN The Magazine — offers a list of policy resources for transgender athletes of all ages and abilities undergoing hormonal treatment with testosterone or testosterone suppression therapy. Overall, this is a very strong product primarily designed to support older men with the likes of DAA and Ashwagandha allowing you to regain some control over your hormones. Hunter Test is particularly useful to support infertile men or men deficient in testosterone — so potentially any man over 40 years of age! All can be used together, making an impressive male-oriented health package. Surprisingly though, some research has proven it to be beneficial for increasing testosterone production (33). If you spike your cortisol levels, you decrease your body’s ability to support testosterone. Coffee in moderation can improve your testosterone levels when combined with resistance training (31). One study showed that men who ate a high protein diet for 10 days had 36% less free testosterone than their normal protein counterparts (27). Accordingly, dietary ginger root may enhance testosterone production by boosting the production of NO and increasing the blood flow in the testis. Several in vivo trials have utilized different dietary supplements and medicinal plants to enhance testosterone production in males. For people dealing with low testosterone, these natural remedies and foods that boost testosterone may be able to help normalize your levels. Pineapple is an excellent source Vitamin C & the enzyme bromelain which is thought to increase testosterone naturally. Given that they are also high in protein they are ideal to be part of a testosterone boosting, muscle building & weight loss diet. For little seeds they are packed with plenty of nutrients that boost testosterone production. Swiss Chard is a good source of magnesium & vitamin K1 for a natural testosterone booster. Niacin actually helps boost testosterone & human growth hormone, making it ideal for muscle growth as a whole. Diet Sources From the first time I used it, I felt a noticeable boost in my energy. NeuroTest has really enhanced my vitality and overall health. Right from the start, I felt a big boost in my energy. We are proud to offer NeuroTest, made with all-natural, non-GMO and gluten-free ingredients. If you are struggling to find ways to increase testosterone levels naturally, it may be time to consider supplementation. Here at Alliance Urology, we have compiled a list of five ways to increase testosterone levels naturally. Quality sleep is vital for testosterone production because testosterone levels significantly rise during sleep, especially in the initial three hours. HIIT plays a significant role in boosting testosterone levels by promoting muscle gain through short bursts of intense exercise. Natural testosterone boosters can support efforts to maintain healthy testosterone levels. Here are the best tips on how women can boost testosterone naturally. Many women have found that increasing their testosterone levels has led to a healthier lifestyle. Various hormone or estrogen treatments, such as birth control, can decrease testosterone levels by increasing sex hormone-binding globulin (SHBG). In general, testosterone helps maintain muscle mass, bone density, increase insulin resistance, and support reproductive health, among many other functions. In male adulthood, testosterone plays a role in maintaining a healthy sex life, building muscle, creating new red blood cells, and improving overall health. The possibility exists that molecular adaptations (i.e., changes in resting AR, total RNA content, Fn14, IL-6R, and MuRF1) during ED relative to WM may have been similar in all individuals receiving testosterone regardless of whether they were included or excluded from the analysis. The analysis was conducted in this manner given observed differences in the anabolic response to supplemental testosterone during energy deficit (i.e., no change in leg lean mass or total testosterone for some individuals) and to understand the influence of molecular adaptations in two distinct groups of volunteers. Greater increases in IL-6R expression may also be a compensatory response resulting from lower baseline IL-6R mRNA in TEST vs. PLA. Increases in IL-6R expression with exercise and recovery feeding were also greater in TEST vs. PLA during ED. Free Healthbeat Signup There is a well-known correlation between elevated levels of vitamin D achieved through supplements and elevated testosterone levels (16). For the record, there is also evidence that saturated fats have a role to play in boosting testosterone levels (15). Yes, weightlifting (resistance training) is the best, most effective natural way to increase your testosterone levels. Power up your self-esteem through strength training, where every lift not only builds muscle but also unlocks newfound confidence and resilience. Managing stress is vital; incorporating techniques like mindfulness or deep breathing can help. By emphasizing functional movement, you’re not just lifting weights; you’re training your body to perform better in real-life situations. “Walking or doing some type of movement exercise daily reduces inflammation, boosts sex drive and improves the blood flow,” says Yeral Patel, MD, a functional medicine physician in Newport Beach, California. Younger men get a bigger post-exercise boost,” explains Northwestern Medicine. Herbal supplements with added minerals and vitamins are also effective. There is a range of ways to do this naturally by altering your lifestyle slightly. The vegans and vegetarians in this study were younger and had a lower body weight than meat-eaters, which can affect the results. Alcohol consumption also causes a spike in your cortisol levels, which is bad news for those looking to build muscle . Alcohol consumption actually increases the estrogen level in a female body, which can lead to a higher incidence of breast cancer . One study found that EEVO and other dietary oils can boost both testosterone and LH levels (33). Certain foods can increase your testosterone levels—or make them decline. In one small study, participants who took shilajit showed a statistically significant increase in total testosterone levels compared to men who took a placebo (29). Your body’s natural clock, the circadian rhythm, plays a big role in regulating hormones like testosterone. Address any sleep disorders like apnea or insomnia quickly as they can hurt your testosterone levels severely. Good quality rest boosts testosterone levels effectively. Addressing sleep apnea is crucial for ensuring quality sleep and maintaining testosterone production. They often contain high levels of sugar and unhealthy fats. From teenage years to old age, it's responsible for things like building muscles, keeping fat in check, and fueling sex drive and energy.Sleep hygiene is the name for the healthy habits you can do each day to improve your sleep.Spinach is a nutritional powerhouse and should always be included in any list looking at foods that boost testosterone production.By emphasizing functional movement, you’re not just lifting weights; you’re training your body to perform better in real-life situations.Strive to sleep until this time to stop sleep loss at the end of the night from tanking your testosterone production.These vitamins contribute to the normal synthesis and metabolism of steroid hormones, and can help the production of regular testosterone,” she explains. If you want to increase testosterone, you’ve got to start lifting – and lifting heavy. Exercise boosts testosterone in two important ways. With the exception of ZMA, I didn’t take any other purported testosterone boosters. A study found that stinging nettle did indeed increase free T in mice, but another study showed no increase in humans. Poor sleep quality disrupts this process, leading to decreased testosterone production. Consuming an appropriate balance of macronutrients and micronutrients can support testosterone production, muscle growth, and overall performance. Foods such as fatty fish, fortified dairy products, whole grains, nuts, seeds, and leafy green vegetables can be beneficial for maintaining optimal testosterone levels. Some key nutrients that may have a positive impact on testosterone production include vitamin D, zinc, magnesium, and vitamin B6. Specifically, consuming an adequate amount of protein can potentially increase testosterone production. Organic foods are the best way to limit exposure to any possible environmental toxins present in your food. They can also attach to transport proteins in the blood, preventing the circulation of hormones. These chemicals can mimic how a hormone works or bind to the site that a hormone usually would, preventing it from working. You can make a number of quick and easy changes that can give you an immediate boost. In women, it is the adrenal glands that produce testosterone, rather than the gonads, for obvious reasons . Also, focus on exercises that work a large number of muscles at once to further increase the intensity. Short intervals of high-intensity training prove to be more beneficial in producing natural testosterone than prolonged exercise, aerobics, or running. Studies show that high-intensity exercise boosts testosterone both in the short- and long-term. There are hundreds of products, supplements, and beverages on the market claiming to boost testosterone and improve sex drive. You can have your T level tested by your doctor if you have any of these symptoms to determine if they may be a result of lowered testosterone levels. There are a lot of others I haven’t mentioned that have a very similar nutritional profile to the foods that boost testosterone listed.It’s well known that cortisol, the main stress hormone, can interfere with testosterone production.This allows the body to tap into its fat stores for energy during the fasting period.More muscle mass also aids in burning calories, which can contribute to weight loss.It defends you against harmful pathogens while tolerating beneficial onesCreates short-chain fatty acidsThese compounds are produced when gut bacteria ferment fiber.If you read online forums about boosting testosterone, many guys swear by the effectiveness of natural testosterone boosters.We evaluated the overall value of each vitamin and mineral supplement, considering its effectiveness, safety, product transparency, manufacturer reputation, and price. When your body is faced with chronic and ongoing stress, it overproduces the stress hormone, cortisol, to compensate. Total T makes up about 98 percent of your overall testosterone levels. It can be bound to a protein called sex hormone binding globulin (SHBG) or albumin, which transports testosterone throughout the body. Boosting your testosterone levels can lessen symptoms and significantly improve your quality of life. Does Abstaining From Sex Boost Testosterone? Low levels of testosterone have been linked to an increased risk of cardiovascular disease. Low levels of testosterone can lead to depression, irritability, and fatigue. Low levels of testosterone can lead to decreased bone density and an increased risk of fractures. “There is an increasing amount of evidence pointing to a possible correlation between high accumulation of certain plastic materials (BPA, phthalates) in blood and altered hormonal levels,” says Dr. Ioannis Prassas, a scientist in pathology and laboratory medicine at Toronto’s Mount Sinai Hospital who frequently collaborates with Dr. Diamandis.¹⁶ However, there are lifestyle practices you can adopt that will bring benefits whether you’re low on testosterone or not. Testosterone is a “natural steroid,” says Dr. Eleftherios Diamandis, professor in the Laboratory Medicine and Pathobiology department at the University of Toronto. One perfectly legal powder to bolster your muscles? Research shows that competition also seems to spike testosterone levels (36). Smoking can damage your blood vessels and impede nitric oxide production, which is imperative for blood flow for a healthy erection. It turns out men that smoke have slightly higher testosterone levels than men that don’t partake in this vice. Getting enough zinc, selenium, and vitamins C and E really helps support sperm health. Stress and sleep deprivation further harm hormonal health. If you are carrying extra weight or dealing with things like diabetes or swollen veins, your body might struggle with production. “A diet high in green leafy vegetables, beets, and citrus fruits and melons is a great way to raise the production of testosterone,” says Gersh. “Maybe they had an FSH (menopause) marker checked but didn’t actually have sex hormone levels like estradiol, estrone, progesterone, and testosterone checked.” “Toxins are another stressor on our bodies that can impact hormone production and can bind to hormone receptors,” says Stephanie Gray, DNP, MS, founder of the Integrative Health and Hormone Clinic in Hiawatha, Iowa. “Most processed foods contain hormone-altering chemicals that can wreak havoc on (among other things) your testosterone,” says Patel. “Overweight and obese patients have increased inflammation which causes hormone imbalance and thus, can cause low libido, low testosterone and low sex drive,” says Patel. Lifting heavy weights with proper form and technique is essential for stimulating testosterone production. These compound movements engage large muscle groups and stimulate the release of testosterone and growth hormone, promoting muscle growth and strength development. Testosterone is a vital hormone for both men and women, playing a crucial role in muscle growth, bone density, libido, mood regulation, and overall health. If you aren’t aware aromatisation is where testosterone is converted to estrogen. You may often hear raisins and testosterone being linked together. In most cases people refer to fatty meats & dairy like steak & butter. For my money spring onions are often overlooked in terms of the health benefits that they bring.